My House My Foundation (23)

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Welcome to My House My Foundation with your host Dr. Mary Mirad. Dr. Mirad will discuss the many issues that cause us to submit to a life that's less fulfilling and less healthy.

Maryam will investigate this national dilemma of poor health and lack of time for physical activity and offer simple yet concrete solutions to this growing problem. So now please welcome the host of My House My Foundation, Dr. Maryam Mirad. Welcome friends.

Welcome to My House My Foundation on the BBM Global Network and Tune in Radio. And I'm your very passionate and devoted host to the cause of Dr. Maryam Mirad. And in my show today, we're going to be discussing the reason actually why I even started this.

It was for my mother's arthritis or bad knees. So our case study, our guest today that we will be discussing, she's 45 year old woman, Anna. And she has a family history of arthritis, you know, painful knees, bad knees. And she has sort of just her life sort of just has now become taking care of her knees because they've heard so much and it's become a limiting factor for her.

So we will look into what physical activity, what exercise, how she can strengthen her body's foundation and what she can do because the gym is definitely not on her list, not with bad knees. And she does not go walking and she's not physically active. And when you look at her, she's 45, so she's not that old, she's around middle age. But being slow a little bit all of her life, she's put on a little bit more weight than she would want to.

And she's always got diet on top of her list. And you know, at the top of her mind, and she wants to do the diet and she's always on a diet, you know, there's always something that she's following. She has a load of a cookbooks and recipe books and everything that you can imagine. But she is unable to actually physically exercise it.

And she blames not being able to go to the gym as the main reason why she's overweight. And she doesn't look that good. And she's still single because she hasn't found it, Mr. Rightian.

So arthritis can be very, very damaging, not only to yourself, but also to your relationship, because bad knees, you know, they don't carry you far dancing and sports. And no, she's not on the social scene. And she stays to herself. And she as long as she can remember, she has had painful knees, you know, she was not into physical education, PE, she was not into the ballet, the gymnastics, you know, she was not into anything physical, even way back in her school elementary days.

And she comes from a family of arthritic women. So it sort of runs in a gene. And arthritis, it runs in your genes. So you have a mom who's not really physically active and they're loving, you know, lots of love and care.

But the thing is physical activity is not there. And when your foundation is not strong, it's very difficult to do the simple things like just get up and go get a glass of water, which people don't even think about or just get up and go open the door. And they will sit and think and wish for somebody to come along or something else to happen and use the remote or getting up is not as easy as people would think. And it really, really limits you.

And you have to really experience it. Painful knees and pain is something that you just have to, if you have it, then it's like, it's your twin, you know, you have to learn how to live with it. And you look at other people, they're sort of like floating around like butterflies and dancing around. But it's not for you.

It's just on the television scenes and wherever you can see. So painful knees with arthritis is very, very limiting. It really limits you. It sort of binds you down to it, you know, really holds you down.

And I'm from arthritic family myself. And my reason why I actually made this program was for my mother. She we come from arthritic family, bad knees. So my mom wasn't really the owner of sneakers or sport shoes or things like that.

She she was a loving mom and she was mobile, but walking and physical activity was not her thing. And so a lot of medicine, you know, so my mother was a lot of painkillers and a lot of medicine for arthritis, but the truth being so you need to invest in some physical alternative therapy, you know, some natural therapy. And this is the program that I made for my mother. And it made a world that different, it's changed her life.

And this is what she used to use. And this was how she strengthened her foundation. So if you look at her body, we stand on the feet, you know, you stand on your lower legs and foot. And if you have painful knees, you know, you have bad arthritis or your joints, say, your, your lower leg joints.

So you're not going to actually stand up and use them. And so it's a very limiting factor. You know, people don't realize the ones that are up and about and active. You can just jump up and there you go.

And you're running it up and about. And if your knees hurt, it's just like a gravity force holding you down. It's like a ship that's really anchored down. And you can't really leave the port.

You can't really get out. And so it's some you think so a lot of world exists in your mind, but you don't really physically get up and do it. So arthritis is a cause really dear to my heart. And so today we will be seeing how you can strengthen your body's foundation for a person who who has limited mobility is overweight, painful knees.

So they don't like to move their legs or or the knee joint for that matter. And what can I say? It's something you have to experience. And it's very, very painful that I remember being small on my grandma.

Even the thinnest blanket would be so heavy for her knees, you know, it would be like such a load on her knees. I was like, my gosh, grandma, this light is a feather. And she was like, gosh, this is so heavy. So it's like anything around your knees you don't want.

And just a feather seems to be like a weight. And and if you don't move it, you know, you sort of lose the mobility. And the more you don't move, the more immobile you become. So it's always like a vicious cycle going around in circles.

And you're always looking and searching and reading research and looking at what's out there in the next generation of medicine and lots of research going on. But arthritis is something that's very, very, it differs with your daily life to such a great extent that people don't realize that. And now they've figured out there's so many different varieties of arthritis. But when you have a painful leging knees, it doesn't really matter which one, you know, your knees hurt so bad that you just resort to painkillers and even the normal medication sort of doesn't really seem to help much.

And people are constantly looking for what else and bad knees. And it is just like so many people, whatever condition you have and you don't move is sort of a extra knees. You know, they, you don't move those joints, they stiffen up and you're sort of like dependent on the other person for your basic daily needs. And that's really not a pretty sight.

And this is what I aim to teach. I aim to empower everybody that has a will, that has a desire, I reach out to every soul. And I feel everybody is precious. And you strengthen the foundation.

And so at least you're able to get up and take care of your needs. And everybody has different needs. And sometimes they're not very parent. And we might feel that this person is this thing, but they might feel that, you know, I think we don't need this.

We need something else. And sometimes it's hard to even communicate and put into words what your feelings are, you know, what your desires are, because it's about what's healthy and what's good for you and medicine and medicine, you know, so you're limited to your sort of your medicine cabinet is right there. Remember, my mom's medicine cabinet was right at her arms left because, you know, she wasn't going to get up and go get the medicine. So, you know, the medicine is right next to your bedside or chair, wherever you are.

So, all right. So we have to take a quick break over here. You're listening to my house, my foundation on the VPN Global Network and Tune in Radio. And I'm your host, Dr.

Maryam Merad. And we'll be right back. The earliest human societies worshiped a female goddess. Little is known about this time because we did not always have a written recorded history.

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Welcome back to my house, my foundation on the PPM Global Network and Tune in Radio. I'm your host Dr. Maryam Merad and today in today's show we're talking about arthritis. We're looking into the life of one woman.

She's 45 year old Anna and she's got arthritis and it runs in her family and she's single because of that. So it's very sad. It's sort of when you talk about the word arthritis, it's sort of synonymous with obesity because if you have arthritis, you move a little bit slow, your knees are painful, your movement is limited, your exercise is less. You don't really go out swimming or jogging or walking in the park and so if you're limited to an exercise, maybe the pool or some people go for these special classes, so you need a special trainer.

I find it's very beneficial but a lot of a number of people keep up with it regularly. If they go to the gym, the water pool and they do these exercises, it's very beneficial but they sort of don't do it every day. There needs to be something that you are able to do every day and it's terrific if you're with an exercise program and so you don't have more power to you, stay with it but you need to be able to do something on your own every day that sort of helps strengthen the foundation because I think everybody wants to be active and independent. They want to live at home, they want to be by themselves and no one likes dependency and so my aim here is to teach you minimum wellness to strengthen your body's foundation so at least you can get up and about it and go to what you want because I tell you working with Anna over here, she's already playing, she's like a plane jane, no makeup, no nothing and as soon as they get up and about, well the first thing they want to do is they want to do something to their hair, they want to put makeup on, they want to put earrings on, everybody likes to look good and I was like, yes sure and she's myself conscious that she's a little bit overweight and she blames that fact for the reason that she's still single and she hasn't found Mr.

Wright and I was like, well how much do you date and she says nothing because she's very conscious of the fact that she's a little bit plus sized woman and she feels that nobody will really like her because of her weight and so it's all in her mind, she lives half of her life in her mind and I was like, you need to get up on your feet, you need to straighten your legs, you need to move and movement is not comfortable, it's sometimes painful, it's definitely on the sore side or uncomfortable and she takes her medicine very regularly and that helps a bit but medicine is supportive, it's not curative so it helps her walk and I was telling her even though you spent a great deal of your time sitting down, she has a desk job and even when she comes home she's sitting, it's not walking is sort of thing, she says some days when I come down I just sit on my rocking chair, she has a nice recliner and she's got her grandma's rocking chair right next to it and she comes and sits in a recliner and she says, you know I don't get out of my recliner for anything, I get to my dinner and I get a bottle of water and I sit down and that's it, you know I don't get up for anything until bedtime and so she comes home and I was like, oh my gosh that's very sad and painful to even listen to, she's a young woman and she comes home and what she does is she picks up her dinner and a water bottle and just sits down and that's her evening and she's, so she's got her computer next to her television and she's got everything at arms reach right there around her comfortable chair there but she needs to actually focus a little bit not on the television or the social media or reading a book or so she needs to actually I was telling her you need to focus actively on your feet, you know your body's foundation so I like to call it the body's foundation because it gives it more importance you know we feel that the foundation the word foundation signifies importance and I talk about the house's foundation which is very profound you know the foundation holds the whole house up the walls of the roof and the stand out, this is a very strong foundation for which we bring an expert you know the builder has to have a lot of experience and yeah he has to be professionally qualified and the material he uses and everything and we're very very particular about the house's foundation but I ask you know what about your body's foundation and I tell you our body's foundation is the most neglected part of our body and that's so ironical because we stand on our feet you know we we're dependent on our feet for walking and that is the least cared bit of our body is our feet so I don't tend to use the word foot a lot because people think that oh my feet oh you know oh they this the most negative comments are associated with the foot they're painful they're ugly and no one likes the shape of their feet it oh my gosh yeah yeah but they're functional so we have to keep them in a functional state because the truth being we walk on our two feet so we have to strengthen the feet and that's the minimum that you have to do to stay mobile and most people they tend to live by themselves you know like Anna over here our discussing her she comes and sits down from her job and she doesn't get up until she has to go to bed and that's it whoa that's a log a log spell there and so I was telling you that you need to physically stand up you know you need to actually be a little bit more active okay so we will continue our discussion over here after this short break and you're listening to my house my foundation on the VBM Global Network and Tune in Radio and I'm your host Dr. Miriamiran so stay tuned essential nutrients LLC is the brainchild of entrepreneur Barbara Burns inspired by a desire to help others Barbara worked with a team of scientists to develop unique nutritional liquid supplements with the goal to improve the quality of your life glucose amine zinc and calcium are essential to well-being and this is the focus of essential nutrients LLC whether you're a professional athlete weekend warrior student business owner or homemaker essential nutrients offers products for everyone including the family pet and they're easy to take no pills health requires commitment exercise a good diet proper supplementation and action so take action today and get your supply of essential liquid nutrients by visiting www.essential-liquids.com don't put off your health any longer take essential products today and start to measure the difference. Unleash the obstacles that bind you with certified professional coach Joanne Charette a master practitioner in energy leadership Joanne can help you break through personal and professional barriers and guide you to a higher level of empowerment and fulfillment passionate and dedicated Joanne engages with her clients on a mutual journey her dynamic energy will motivate you to move forward as you partner on a venture to greater results isn't it time to make a breakthrough and commit to live the life you deserve invest in yourself and let Joanne Charette be the catalyst in the realization of your dreams by making them a reality based in Quebec Canada Joanne is also a space coach using social media and skype to work with anyone anywhere around the world contact Joanne Charette today at 819-360-326 or email her at actionrealizationatlive.ca 819-360-360-36x now is your time welcome back welcome back to my house my foundation on the BPM global network and tuning radio and i'm your host Dr. Maryam Marad and today we're looking into the life of one woman she's got arthritis and she's 45 so painful knees it really really limits you and i was telling her you come home you sit down and and when you get up it's time to go to bed and so you get up and and just a few feet away in your one bedroom part but you go and lie down and that's it so i so i sort of um trying to get her to focus on her knee uh she focuses on the knee and i say well look down look at your feet and she says you know i really don't look at my feet they're not really in my field of vision uh and so um that's type of sad because we don't look at her feet and so we're not really aware of what her foot looks like and and if it was in her field of vision it would be a lot different because it would cross our mind so it's out of sight out of mind so i was telling her you need to when you come home and you sit down on your recliner here get your feet up you know so you can at least see your feet and if you cannot get up straighten your feet so you put the recliner so the recliner moves your feet horizontal because because you're sitting in your desk you know at your office desk the whole day with your foot straight so your foot is down and and you know all the blood pools down and gravity she holds everything down and and there's no movement in the foot you know she sits up motionless at her chair she says you know i really don't get up and and even in my office when i go i i go to my desk in the morning i sit down and i really don't get up till i have to leave i have my lunch with me there's no reason to get up you know i have my lunch and i really don't go out to eat um she's saving up money i'm which is good but she doesn't really get up in the day also um so you know i was telling her you need to minimum just keep sitting where you are and straighten your leg so at least you see your feet and and you got to see your feet it's so important to see the direction your toes point out your right toe your left toes your right foot your left foot you got to see your lower limbs your right and left legs are actually different you know we think our two legs are the same but they're actually not and on our right and left foot are even different depending on whether you're right handed or left handed so one is a little bit heavier than the other so so you so you so you need to look at your feet and you need to move the foot a little bit start with wiggling the toes and take your shoes off and a lot of people when they sit at the office desk they will take the shoes off but not and she keeps them on because she says if she takes her shoes off and at the end of the day she has difficulty putting her shoes back on which is sort of a common problem i've heard from a lot of people because they sit at their office desk and and they don't do any foot exercises you know they don't focus on on their lower limbs they just sit you know maybe all the work is above the table so what happens is the foot sort of swells up uh this poor circulation you know venus congestion so the foot swells up a little bit and if you take your shoes off for a little comfort and when it's time to go back home you're trying to get your foot back into the shoe it doesn't really fit and it feels a little bit tight so for this reason Anna doesn't like to take her shoe off so she keeps her slip on she's got these flat slip-ons that she wears to her office so she keeps them on so she she doesn't have this problem of sewing and feet which she says if she takes her shoes off and and i was like okay well you know if you keep your shoes on that's good you know how are you feel comfortable because this is adopting simple principles to how you feel comfortable so if you want to keep your shoes on that's fine so then we start with the ankle you know so so you move the ankle and you you move the ankle up and down you got to do a little movement so you use the muscles and the lower foot the muscles sort of they span a little bit bigger than most people think so the visual foot is different and the functional foot is actually a little bit longer and a little bit bigger than the visual foot so it functions the lower leg and the foot they function as one functional unit so you start with moving moving your ankle just simply move it up and down and people that have arthritis they're very uncomfortable with ankle circles and so ankle circles are not comfortable because first of all the foot is not strong and secondly they've often fallen down and they spring the ankle or the foot or there's some knee injury or there's some way that they have slipped and fallen and because they're slightly overweight like Anna is she's plus weight so she also has tripped a couple of times and she's young so not falls really but it's sort of like tripping you know you trip by climbing the stairs or even if it's one or two steps and you're trying to read the paper or coming to your desk or you know so she's tripped a few times and that sort of don't really feel very good so try to avoid injury because you don't want to injure yourself because injury has its own cascade of events that follow and so you want to strengthen the foot at the same time you don't want to hurt yourself and I was teaching her all right so you do the ankle joint so you move your foot straight up and down and circular motions are not comfortable for people that have swollen ankles or or you know that they're a little bit plus weight so straight up and down flexion extension in the line of the body body's motion so that's easier for them to do and I was telling her that in your shoes just try to curl your toes in a little bit and straighten the mouth you just curl the toes down a little bit and straighten them out because that's the you know toes are a vital part of your anatomy they're the farthest with the circulatory system so and the muscles they go to the tip of the toes so you've got muscles there that you've got to use and this is a body-style dish that you know a lot of muscles under the foot you know the foot is like a maze of muscles there's so many small muscles that they're named in groups actually so the foot has lots and lots of small muscles so it's essential that that you focus on just curling the toes in if you don't want to take your shoes off like she doesn't so just sort of curl the toes in and she doesn't like movement you know movement is not her thing exercise so I was explaining to her so what she do is when you curl your toes in just hold them curled in you know just hold the position and after a few minutes just straighten the toes so it's like changing the position of the toes while she still is wearing her shoes because she wants to keep her shoes on she doesn't want to take her shoes off either so this is a little bit of toe movement and some ankle movement and then she needs to also move her knee joint so she has to straighten the leg I was suggesting to her put some that they put a little platformer small stool under your feet and sometimes put your foot on the stool so your leg is not always the most dependent part your foot isn't the most dependent part in poor circulation and swelling so it doesn't really poor circulation you know venous congestion doesn't sort of happen in your foot and your foot doesn't swell up even though she wears her little slippers but so there is a line of demarcation of swelling on top of her foot so she she's going to invest in a small stool and put one foot on the stool and another you know she's getting two separate small stool so she can straighten the leg and she and this will sort of elevate the foot so the leg will be a little bit more horizontal and it allows you to do some knee movements you know you don't want to keep the knee in the same position the whole day so this allows for some knee movements you know you got to straighten the leg and you can keep it that way for a while and then you know you move the stool in and you change the position of the leg and the knee however so we have to take a short break over here you're listening to my house my foundation on the vvm global network and i'm your host dr maryam maran and we'll be right back after the short break animal lover author artist and public speaker patricia galley life is a renaissance woman in her own right a lover of animals from a young age patricia lives on a farm in vidgina and has rescued neglected thoroughbred horses keeping them or finding them safe havens she is also a published author and her book's document real life experiences that she shares in her passionate stories taking the reader around the world in a colorful kaleidoscope of life an accomplished artist patricia deli life's oil paintings feature animals portrait stills nature and abstract and she allows the brush to paint the image in an organic natural way a public speaker patricia is motivated to continually wonder about life and advocates for all of us to do the same and document our own unique history to learn more about patricia deli life visit www.literarylady.com and www.patricialife.com or email her at pdlife at gmail.com hello i'm steve fagan and i'm president and ceo of fagan associates but i'm also a life coach i'm here to help you reach your dreams goals and objectives as a life coach it's my job to be your support to be your teammate to help you understand what is your dream what is your life passion and then together we work as that team to help you reach your specific goals life is worth living the best you can be working with a life coach you're fulfilling those dreams and goals is your passion and it's your way of living let me help you do that today let me help you really reach the best that you can be as a person and live the life you should be living i'm steve fagan i'm a life coach and i'm here for you contact steve fagan at fagan and associates ink.com or call 1-800-239-2701 and i'll be glad to help you move forward to live the life of success reach your dreams your goals your objectives we can do it together welcome back welcome back to my house my foundation on the bpm global network and tuning radio and i'm your host dr mary murad and in today's show our aim is to look into the life of one woman one middle-aged woman who's a little bit more than she should be because her she's arthritic woman and arthritis has been in her family so she has arthritis she has painful knees her mother has painful knees her grandmother had painful knees her aunt her sister so so it's like it's runs in her family her mother's generation her grandmother's generation and she has memorabilia like her mother's old clothes you know her mom is very frugal so she saves up all her clothes and so she has a collection of plus size dresses which your mother has passed down to her and and she's a traditional girl and she does wear her mom's clothes because she doesn't really go out shopping and she's not due to dating and so not so social so actually she does invest in her mom's clothes that was you know that was a surprise but that's good in the previous generation they used to save their clothes and you know the nice nice addresses and pass them on to their daughters and even the grandchildren so she she's taking real good care of her mom's clothes and she wears them and you know washes so but you know she hand washes and sometimes dries them out and doesn't use the dryer so they don't spoil and and she wants to keep her mom's things longer but I tell you at the same time looking at plus size dresses is not a fashion statement and it doesn't really make your heart jump with joy either and so she has a lot of books on arthritis and and she's got a grandma's rocking chair with her and so that's her grandma's memory and not only that but she has a grandma's walker which her mother used and and so when it became old she didn't throw it away you know she kept it and can you imagine you're keeping your grandmother's walker as a memoir of your grandmother well the rocking chair is one thing but her walker is another and so her mother also uses a walker and so she lives by herself and so the whole family is sort of like they're good people big heart and also plus size bodies and plus size dresses which is really really painful to look at because they're not colorful so I was telling her you know you had a little color there nice dresses so what you do is you put some you go down to one of these sewing shops and it gets some iron-ons which are easy or if you want to put down some beads or some florals or you know just put a flower here and there or splash or even to one of these alteration ladies and she would put some lace and some color and maybe some embroidery and do something on the neck or with the sleeves and different shirts you know you sort of give your wardrobe your mom's wardrobe and you look a little bit of color some flash some some bling you know some right beads and crystals there so she she liked that idea and she says okay oh yeah she likes colors a big smile on her face and and and she even has has some roses which were set by her grandmother because her grandmother used to sit and just um it just you know sometimes she designed roses and put the bouquets together and she actually kept the last one her grandma arranged in her memory so good family and they're very connected to one another and what can i say is remarkable and rare to find a family that actually keeps all their memory down the generations like they do and actually use their clothes and and well i tell you she's even got her grandma shoes and her mother shoes and these are all flats and slippers and slip-ons and you know nothing fancy no heels not your party wear definitely not something that you would even go to your friends just a simple black shoes a brown gray just a black brown agrarian i was like you know they all sort of look very similar you need to sort of invest a little bit more in in a shoe wear because now you have different footwear which is a little bit more attractive looking so so invest in a shoe that makes it smile you know something new we have birthdays coming we got christmas around the corner gives yourself something new and and i know she will keep it so you know buy something classic one of the nicer brands comfortable shoes that are really made for people that have bad knees so invest in a good pair of shoe but try to get a liveier color other than black gray or brown and invest in a little bit of flower or some clip or something you can clip on and it gives a little happy feeling to your shoes so and then i was also telling her that that you know the shoes are important and you can take a polish in your shoes and she she methodically does everything herself you know she's very talented arts and crafts and and she's got all these felt bags and and she keeps all of her grandmothers and mother shoes in each bag wrapped individually i mean she's so neat and so organized that it's such a pleasure really to work with her and i was like my gosh you need to seriously reduce your weight and so i was telling her you need to stand up on your foot you know your foot doesn't take your weight and she says i just do not like to walk because every time i walk my foot hurts and i was like because you don't use it that much so i she's young i said you know you you're aging a little bit faster than you should and you have a little bit more weight than you should and so you need to stand up not by the hour but every 15 minutes stand up you need to stand up and and you know stand up so your foot has to take your weight and do these little stretches that i've showed her before you stand up so that warms up your muscles and these are the muscles that hold your whole body up and these muscles are definitely under strain when she stands because because she's grossly overweight and you know she just does not go to one of these personal trainers or health or anything like that because she knows the results are going to be not very pleasing and so she just avoids it she says you know she sort of accepted the fact that she's got arthritis and weight will be there but i was like no absolutely not you need to like change your diet you need to add a little bit more physical activity you need to maybe add a little bit gym you know or the swimming pool or some of these cool activities and exercises that are very popular for people with with bad knees and bad backs you need to invest a little bit in yourself and she she doesn't like the idea of going out into the public and if it's not for her job she would rather stay home and i said okay whatever whatever pleases you because i teach and it is you that will continue so so what you do is is you stand up you know you need to stand up and and her she's you would not believe she's got she actually uses her mother's walker to stand up and i was like you're only 45 you're very young for a walker so all right if you need the support no problem hold it the main thing is you shouldn't trip or you shouldn't fall over so we have to take a quick break over here you're listening to my house my foundation on the bpm global network and tuning radio and i'm your host dr mary miron and we'll be right back after the short break patricia fey where the harlow is passionate about the environment and conserving our natural resources she's written a five-part book series for all ages called ronnie and party with perky to preserve wildlife which brings awareness through these vibrant characters are preserving and protecting our national parks and historic landmarks harlow has launched a campaign to mobilize green supporters informing a united front against big oil big cold and the keystone excel pipeline and she addresses the controversial practice of fracking in books four and five she's determined to bring greater awareness to the dangers of drilling and running crude oil through pipelines that cut through pristine landscapes and she empowers readers to take action keeping america beautiful to learn more about patricia fey where the harlow and to purchase her books visit www.patricia-fayweather-harlow.com that's f-a-y-e-r-w-e-a-t-h-r and play your part in preserving the landscape that we all share and love hi my name is marafox and i am a survivor i am the founder of the castle luis i survived foundation and author of a series of books entitled i survived murder untold which tells a story of my sister and i who were abandoned and left in a caribou woman who beat us repeatedly unfortunately it resulted in the death of my sister castle luis which is revealed in a page to page chilling story after spending time in the foster care system i've documented my suffering and my loss and ultimately my survival i'm blessed to work daily in my community and surrounding areas to give back by helping others and feeding the homeless i want to spread awareness of the dangers of abuse you can purchase my books and contribute to the castle luis i survived foundation by visiting www.counciloelis.com or you can call us at 540-999-8401 thank you welcome back welcome back to my house my foundation on the bebeium global network in tune and radio and i'm your host dr mariamarade and today we're looking into how a woman a middle-aged woman with arthritis can increase her physical activity by herself you know my purpose is to motivate to teach to educate you which you can incorporate within your daily life yourself and our guests today are case steady and as she's 45 and she just doesn't like to stand up and she just doesn't like to walk and physical activity and and socializing and anything more than what is basic necessity she just doesn't like to do so i was like okay you like to sit that's fine so while you're sitting i was pointing out that she has expanded you know so her so her center is is wide and she's broad and her body's foundation so i was showing her actually i lifted her her legs you know on the chair and front of her and i showed her look at your your lower limb and i was saying look how it tapers down to the ankle and and that was the first time she had actually seen her lower leg and ankle she says my gosh and that just isn't is it's not in her field of vision she doesn't look at it and i was this is what you need to strengthen uh you know your body's foundation you got to strengthen the lower leg you got to strengthen the foot you have muscles in your lower leg you have muscles in your foot you got to strengthen these muscles that holds you up and it doesn't matter whether you don't like going to the gym or not so you bring the gym inside you know use your internal gym and and she's got she has her her mom's um her mom's got her some equipment for christmas also so it's this little pedal bike um which she can do sitting down so that's good so i was like you know get this pedal bike in um every hour uh do like five minutes and she was like i get so tired you know my knees hurt and uh they're so tired and i was telegr- this is basic biology you know this is how the body works uh you need to exercise and that's moving your muscles so when you move the muscles the contained blood vessels you know exercise gets the blood to flow on the inside so when blood flows that's how we clean ourselves we get the bad blood out the good blood in and and so we have to keep blood flowing and you have to keep exercising that's moving so you need to keep movement there so the need to do this pedaling bike um so she got tired so i was like all right so what you do is you get to auto-man or a foot stool and you put it in front of you so you put your both legs on top of it and then you you straighten one leg you bend it you straighten one leg you bend it uh you straighten so it's like exercising your knee joint your ankle joint exercising the muscles of the lower limb the upper limb you know the whole leg and the foot together and you need to do this on a regular basis and and she was like after an artificial attention oh gosh i'm so exhausted i was like no problem so so you cut it down now so by the 15 minute mark you you put this out you put this out of it you know when you come home and and you've got you sitting in front of your television there so you put both legs up and you keep the legs in your field of vision and you have a clock right in front of you know move that you walk lock in front and and so every 15 minutes done do it three times zero three is fine so three was okay with her she kind of got tired at five and seven but three was okay so i said all right straighten the leg and bend the knee in you know straighten the leg and bend the knee slowly do three for the right leg and three for the left leg so this will this will strengthen your muscles of the leg and then after you do this then then you focus on each ankle you know the get to the ankle you bend the ankle up and then you bend it a little bit more and then you bend it down and then you bend it a little bit more so you bend the ankle up and down and you strengthen the muscles that connect the lower leg to the foot and the ankle is got lots and lots of muscles that go from the lower limb down to the feet and when you get to the foot you have like a huge collection of muscles there so so you need to during the day you've got your shoes on and she doesn't like to take her shoes off so when you're home you got your shoes off then you spend more time with the toes you you can lift both toes up and you can lift them down you know so you bend the toes and you can do them together both they're right and the left foot together and this is not for speed so this is for movement and she actually cannot do really fast because you never use these muscles and so do them slowly three times is fine every 15 minutes you need to build it up slowly whatever she can do is the best so she's going to do that and then she's going to get this this towel she's a towel but her mom's got her one of these stretch bands you know but she has difficulty putting around her foot because she can't reach there so I was explaining to her when you bend the knee you put it around your foot or you put it on and then just straighten the leg and when you straighten the foot it the foot sort of takes that elastic cord that stretch band there and this sort of you hold it with your hands she's got this little cord you hold with your hands it goes around the leg and the foot and so it helps some initiate movement up and down because she is a little bit not really keen on the movement and the movement is slow because she hasn't done it for one thing and her muscles aren't strong her bones are weak the skeleton is weak the muscles are weak the muscles don't have tone so she will do this and she's right determined yes so three times it's really easy and you don't have to have a reps and sets and a quick bed and all this gadget and a personal trainer and this is what I teach what you can do by yourself because you are always present in your life and so is your internal gym so you need to master the minimum possible you know the minimum wellness that will keep you active up and about mobile and self-independent is to strengthen your foundation so I was explaining to her that that these easy easy stretches and easy movements of these groups of muscles so they're easier to do because you're using all your muscles scientifically I use them in groups so the muscles they support one another so the movement is easier on the lower limb on the foot you know it's easier to move because all the muscle groups they're supporting when they're they're moving together and and so she's going to do this and and afterwards she's going to well this is a little start for her so after that I'm going to encourage her to try to stand up you know you got to put your weight on your feet so we have to take a little break over here you're listening to my house my foundation on the BPM Global Network and tuning radio and I'm your host Dr.

Mary Merand and we'll be right back intergenerational programming is uniting America due to the tireless efforts of Dr. Ramona Frishman retired from the Miami-Dade County Public School System Dr. Frishman continues to develop intergenerational learning programs aimed to improve the lives of children young adults and seniors through unique strategies and public policy in order to establish a mutually supportive agenda she views intergenerational programs as a resource for policymakers and the general public on economic social and personal initiative that govern our society her work bridges the generational gap providing many individuals the opportunity to explore areas of common ground and celebrate each other's diversity contact Ramona Frishman at Ramona Long at aol.com or visit www.gu.org to learn more about intergenerational programming welcome back welcome back to my house my foundation on the BPM Global Network and Tune in Radio and I'm your host Dr. Mary Merand and in today's show we're looking into the life of one 44 year old woman with arthritis she has painful knees and most of the day she sits and and she's very intelligent she's a loving soul caring and listens to me very carefully each word you know it sort of not only goes into her ears but it sort of sticks into her heart and she tries but the thing is she spends so much time sitting down that her body's foundation her feet are not capable of caring or really more than just the basic chores that she does and and even that is painful for her and she doesn't really lift her foot when she walks her of drags it so we've tried to include in this program you know try to help her out with a little movement a little activity for her body's foundation you know distrent her foundation even though she's sitting down but she can still strengthen the muscles and the muscles pull on the bone so it strengthens the bone also and when you exercise using muscles a little bit it gets a blood flow in the circulation so in the blood vessels you know blood flows in a stimulating circulation and that's what you're trying to do you attract a word per circulation but boy that is the key to so many health problems per circulation so she's going to keep up with these small movements you know three just a count of three no equipment no personal trainer no gadget no case no snuggies no nothing just using her own internal gym her knee joint her ankle joint her foot you know her own muscles attached to the bones it's very simple you're using your internal gym natural movement slow motion that she doesn't feel any pain with and plus she doesn't do so many reps and sets that she gets tired and exhausted and she sweats and it's not really that easy to take about every day and she was telling me you know I love the shampoo my hair every day but I really can't and so much movement moving it's not really comfortable on my knees so she is going to now strengthen her foundation with these simple little techniques and simple little movements I have told her now the secret here is it's not how many you do it's the consistency you have to do these little easy movements frequently actually all through the day all through the year all through the next year you know year after year because our arthritis is something that will stay with you and it sort of grows and it's one of those conditions which you learn to live with and and so you have to increase your physical activity so that you can take care of yourself and strengthen the body's foundation at the same time because if you look at the whole body stance of those two little feet and people with painful knees below the knee if you look at their lower limbs they're sort of not that strong and and they don't really support the whole weight you know the whole body's way to support it on your foot just those two feet and their foot is not that strong either so she's got this little elastic band that she's going to going to move her foot with and and she's going to put this little on to man at the end of a rocket chair so her foot doesn't hang down you know doesn't go out to sight she's going to keep her lower limb and her foot in her field of vision so she sees it and she doesn't forget to move it and she's invested in little arm clucks a little beat is going to go off and and she's going to remember to do these movements and and these are mild movements you know there's no pain there's no sweat there there's no force there's no pressure you know they're not done for speed and time it's done for slow movements it's done for moving so in today's show we have talked about how a person can strengthen their body's foundation when they have arthritis and you have been listening to my house my foundation on the bibium global network and tuning radio and hope you've enjoyed your show today and this was the reason why I created my program for my mother in the first place being from arthritic family with painful knees and and mom just always you know she I remember my mother always sitting down and and most of the memories I have is for sitting down you know she was mobile but walking was not her things and she never really had shoes as such you know a sneakers and walking and jogging it was not her and and so this program enabled her to strengthen her foundation so whenever she needed to stand up she could actually stand and walk so these are a few little helpful tips that will help you along the way and and you have been listening to my house my foundation on the bibium global network and tuning radio and I'm your host dr mariam marad and till next week we'll beat you farewell this has been my house my foundation with your host dr mariam iran if your home exercise equipment is serving as a piece of home decor then tuning each week as dr marad helps you get back on track join dr mariam iran on the next episode of my house my foundation we've been listening to the bbm global network the ideas views and opinions of this broadcast are those of the participants of the program and are not necessarily the ideas views and opinions of the bbm global network company